Fitness

Move: Monday, January 27th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 12:00 – Every 3:00 x 4 sets: 10/side Dumbbell Front Squats Warm-up as needed. Perform 10 Squats hold the Dumbbell on one side, then another 10 holding the Dumbbell on the other side. During your rest period perform 10 Banded Clam Shells on each side. Build  as heavy as deemed fit. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 5/side Rear Foot Elevated Split Squat w/Medball Perform this with a Medball in the Bear Hug Position. This isn’t a Bulgarian Split Squat, we’re just looking for your rear foot to be elevated 2-4″, use a plate. Perform all 5 reps on one side before switching to the other. Use a moderate load as this is a lot of volume. 1c) 19:00 –…

Move: Saturday, January 25th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) Every 5:00 x 5 sets: 20 Kettlebell Swings 35/26 20 Box Jumps 24/20 20 Dumbbell Shoulder-to-Overhead 25/15 20 Dumbbell Box Step-ups 25/15 @ 24/20 Scale as needed. We want you getting at least 1 minute rest to start. If you struggle with ankles/achilles and came in yesterday, we encourage you to step down off the box. Extra Work: 2) GHD Sit-up Hold: 5 sets of 20-30 seconds Rest 90-120 seconds between sets. Hold at the parallel position. If this is easy, add a plate for extra loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE    

Move: Friday, January 24th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Inchworm + Push-ups  20 Band Pull-Aparts Use this to get extra warm, stretch things out, and as an opportunity to work on your Push-ups in a slower fashion. Switch between over and underhand after 10 reps on each set of the Pull-Aparts. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 10-15 Double Kettlebell Deadlift Emphasize speed off the floor and finishing extension aggressively. Set dead on the floor each rep. 1c) 10:00 – 15:00 – 5 minute AMRAP: 5 Push-ups 10 Ball Slams 40/30 Scale as needed. 1d) 15:00 – 20:00 – Every 1:00 x 5 sets: 25-50ft Kettlebell Marching Romanian Deadlift Ideally use the same load as Part B. 2) 9 minute AMRAP: 10 Knees-up 15 Medball…

Concept Cardio: Thursday, January 23rd, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE Concept Cardio Programming Will Only Be Posted In the Gym Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative…

Move: Wednesday, January 22nd, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 20 second Active Hollow Hang from Pull-up Bar 20 Supinated Grip High-Bar Banded Rows 10 V-Ups Additional Warm-up/Prep work. Take your time and focus on positions and quality of movement. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 6 Mixed Grip Strict Pull-ups Add load/assistance as deemed fit. 1c) 11:00 – 21:00 – Every 1:00 x 10 sets: 5/side Single Arm Dumbbell Push Press + 20 Lateral Hops Over Dumbbell Pick a loading you can maintain for all 10 sets 1d) 21:00 – 31:00 – 10 sets of :40 ON/:20 OFF – Max Reps: Odd – Dumbbell Bench Press Even – Alternating Dumbbell Plank Rows Pick a loading and use the same weights for both movements. 1d) 32:00 –…

Move: Tuesday, January 21st, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) Every 2:00 x 8 sets: Odd – 100ft Dumbbell Farmers Carry + 10 Russian Kettlebell Swings + 10-20 Tuck Crunches Even – 400/350m Row or Ski Scale reps/distances as needed. We’re looking for about 1:30-1:40 worth of work. 2) AQAP: 30-20-10 Ring Rows 10-20-30 D-Ball Over the Shoulder 50/40 Scale as needed. Extra Work: 3) Prone Dumbbell Rows: 4 sets of 20 Rest 90-120 seconds between sets. Load as deemed fit. Focus on a good finish and contraction. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=BI1P14gjqKI&feature=youtu.beVideo can’t be loaded because JavaScript is disabled: If You Feel Fear or Anxiety, Listen to This | Trent Shelton on Impact Theory (https://www.youtube.com/watch?v=BI1P14gjqKI&feature=youtu.be)

Move: Monday, January 20th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) Every 2:00 x 6 sets – Dumbbell Front Squat: Set 1 – 12 Dumbbell Pause Front Squats Set 2 – 9 Dumbbell Pause Front Squats Set 3 – 6 Dumbbell Pause Front Squats Set 4 – 12 Dumbbell Pause Front Squats Set 5 – 9 Dumbbell Pause Front Squats Set 6 – 6 Dumbbell Pause Front Squats Warm-up as needed. You should be building loading through each set through the 3 set cycle. Pause in the bottom of the Squat for 2-3 seconds one each rep. After each Front Squat set is done, perform 10-15 un-loaded Sumo Stance Good Mornings. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 1o Alternating Single Arm Kettlebell Front Rack Deficit Reverse Lunge Pick a moderate weight that you can maintain…

Move: Saturday, January 18th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1a) 10 rounds AQAP: 10 Wall Balls 14/8 10 Box Jumps 24/20 Directly Into… 1b) 10 rounds AQAP: 10 Kettlebell Swings 26/18 10 Goblet Kettlebell Step-ups 26/18 @ 24/20 Scale as needed. No rest between Part A and Part B, this is one continuous piece. Extra Work: 2) 15 minute AMRAP for Quality: 10/side Tall Kneeling Banded Pallof Press 5 Bent Over “YAT” 50ft/side Lateral Monster Walk 20 second Hollow Hold Work through at a smooth and steady pace focusing on activation and position. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=Xcx9P5KFNk8Video can’t be loaded because JavaScript is disabled: Psoas flossing and biker hips | Feat. Kelly Starrett | Ep. 301 | MobilityWOD (https://www.youtube.com/watch?v=Xcx9P5KFNk8)

Move: Friday, January 17th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE WOD: 1) 21 minute EMOTM: Station 1 – 40 seconds Ski/Bike/Row/Run Station 2 – 15 Double Kettlebell Sumo Stance Deadlifts Station 3 – 10 Push-ups + 5/side Kettlebell Side Bends Pick loads that you can maintain for all 7 cycles. Scale the Push-up as needed based on your abilities. Work for consistent paces/efforts on the machine. 2) 21-15-9 – AQAP: Single Arm Dumbbell Front Squat Right 35/25 Single Arm Dumbbell Front Squat Left 35/25 D-Ball Over the Shoulder 50/40 Scale as needed. Extra Work: 3) 3 sets of: 10 Wide Grip Lat Pull-Downs 10 Cable Tricep Push Downs 10 Dual Dumbbell Upright Rows Rest as needed between movements and sets. Focus on quality and activation over loading. For results post detailed weights, reps, times, thoughts, etc. for all…

Concept Cardio: Thursday, January 16th, 2020

*Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE Concept Cardio Programming Will Only Be Posted In the Gym Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative…

Champlain Valley CrossFit 2019